Mt Ainslie - Monthly Handicap
Today:
Race: Distance - 9.3 km
Time: 40' 43"
Rate: 4' 23" per km
Finished: 51st / 101
Cool Down: Distance: 9.5 km
Time: 51' 38"
Rate: 5' 26" per km
Day totals: Distance - 18.8 km in 92' 21" at 4' 55" per km ave.
Bike ride: Warm up - 9.5 km around course putting out km markers
Weather: light high cloud, temp 5-12 degrees, humidity 50%, light NW breeze
Week: 18.8 km
June: 449.75 km
Year: 2541.6 km
Monthly handicap around the base of Mt Ainslie on a perfect winter's day in the nation's capital. The dirt surface was in very good condition with just a few rocky parts. Great course with undulations, flat sections and a big climb after 7.5 kms just to top off the run, fast down hill finish.
I had a solid if not good run, felt comfortable all the way, no real fast pace in the legs due to not going to the oval for tempo training. Back to that later when the ultras are out of the way.
Finished mid pack to climb to 2nd in the overall points score for the year. That will change when I miss next month on duty and the day after the Bush Capital 60 km.
Good cool down run around the course after presentations with Speedygeoff, just what the coach ordered. Strange how after two pleads over the PA, we couldn't get any others starters to do it all again. Just no commitment.
Race: Distance - 9.3 km
Time: 40' 43"
Rate: 4' 23" per km
Finished: 51st / 101
Cool Down: Distance: 9.5 km
Time: 51' 38"
Rate: 5' 26" per km
Day totals: Distance - 18.8 km in 92' 21" at 4' 55" per km ave.
Bike ride: Warm up - 9.5 km around course putting out km markers
Weather: light high cloud, temp 5-12 degrees, humidity 50%, light NW breeze
Week: 18.8 km
June: 449.75 km
Year: 2541.6 km
Monthly handicap around the base of Mt Ainslie on a perfect winter's day in the nation's capital. The dirt surface was in very good condition with just a few rocky parts. Great course with undulations, flat sections and a big climb after 7.5 kms just to top off the run, fast down hill finish.
I had a solid if not good run, felt comfortable all the way, no real fast pace in the legs due to not going to the oval for tempo training. Back to that later when the ultras are out of the way.
Finished mid pack to climb to 2nd in the overall points score for the year. That will change when I miss next month on duty and the day after the Bush Capital 60 km.
Good cool down run around the course after presentations with Speedygeoff, just what the coach ordered. Strange how after two pleads over the PA, we couldn't get any others starters to do it all again. Just no commitment.
posted by Two Fruits at
5:16 PM
2 Comments:
Must be learning your way around Mt Ainslie now.
Pity the force wasn't with you on your cool down run.
By
Friar, At
June 29, 2008 at 8:56 PM
I noticed the piles of rocks but no signs around the back - good idea for a quick course pack-up.
Lane 6 is starting to get some use now, but feel free to use any of the others.
By
Ewen, At
June 30, 2008 at 9:03 PM
Post a Comment
Subscribe to Post Comments [Atom]
<< Home